Dancing For Brain Health

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Please check out my original post at:

http://xactmind.com/xc/articles/dancing-for-brain-health/

By: Dr. Stacey Naito – Physician and IFBB Pro

Perhaps you have always had two left feet when it came to dancing, and have considered taking a dance class to improve physical coordination and rhythm. However, the benefits of dancing extend far beyond the physical benefits. The health benefits of dancing include stress reduction and an increase in serotonin levels, which gives us a sense of well-being. Another extraordinary benefit of engaging in regular dancing is that it helps to prevent the cognitive decline which is associated with aging and Alzheimer’s disease, and it increases cognitive acuity in people of all ages.

New Neural Pathways

The process of dance, especially forms such as ballroom dancing which require cooperation between two partners, involves lightning fast decision making, which forms new neural pathways. However, only the types of dancing which force the dancer to improvise while on the dance floor will cause these neural connections to form. A monumental 21-year study which was published in the New England Journal of Medicine revealed that the participants who showed the most resistance to dementia were involved in freestyle social dancing such as ballroom dancing, tango, salsa, waltz, and swing. The cognitive benefits were more significant in participants who danced regularly versus those who only danced occasionally, and those who changed dance partners also benefitted more, since they had to adjust to new partners and make more split-second decisions.

Protection Against Dementia

How significant were the benefits of dancing in this study? Seniors who danced several times each week had a 75% lower risk of dementia versus people who did not dance at all. The cognitive benefits of dance far exceeded the benefits seen with subjects who participated in other activities such as reading books, doing crossword puzzles, playing musical instruments, tennis, golf, bicycling, walking and swimming. In fact, the only physical activity which protected subjects against dementia was frequent dancing.

When Words Elude You

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I have always been a decent writer, and have prided myself on having a substantial vocabulary. So when my mind completely draws a blank and can’t find a simple word which I am trying to remember, I become rather frustrated. I will stand there with a vacant expression on my face, sifting through the memory banks, hoping for some kind of trigger. I have become accustomed to the random brain fog moment, which is followed up about an hour later with the word innocently floating into my conscious mind, as if to say, “Here I am…looking for me?” For example, I couldn’t remember the word “cryptic” the other day, but it suddenly appeared after the situation in which I needed to the remember the word had passed. I was heating up a meal, and there it was, POP, in my head. What the hell? Where were you when I needed you?

Instead of struggling endlessly to find a word, I usually give up after less than a minute. It turns out that stubbornly trying to remember a word makes it more difficult to recall that word in the future, so I guess I am giving my brain a break. Perhaps I am also mellowing with age, sinking into a resigned state, and knowing that my noggin will have its misfirings every now and then.

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I have made the delayed word recall which occurs into a bit of a game now so that the word sticks. When “cryptic” came back to me, I immediately thought of Tales From The Crypt so that the word would stick, sort of like a memory glue so that the synapses might fire correctly next time and give me the word on demand. It seems to work pretty well, so I will continue to do it.

Another thing which I do is to play a word game on the Lumosity website, in which I have to enter words based on a given word root. I figure this is a good exercise for any writer, and will keep me actively thinking about vocabulary. I will say, however, that I have stepped away somewhat from the scientific mode of writing which has been required of me when I write clinical papers. I love complex vocabulary, especially multi-syllabic words which have a way of twisting the tongues of most people. Yes, I am weird that way, a bit of a science nerd. These days, though, I am not writing for an audience of physicians or scientists, so the vocabulary I turn to is a bit more basic. After all, I am not trying to talk over people or blind them with science. I am trying to inform, educate, and communicate, so I want my work to be completely accessible and easy to understand.

Even with all this word training, I still feel like a complete idiot when my mind is desperately fishing for a word or name. It can be downright frustrating to give up on trying to find a word, and settling for a synonym instead. What’s even worse is when I can’t think of a word, and can only think of a phrase which describes what I am trying to say with that one, elusive word. In that situation, I redirect my writing so that I avoid the roadblock. However, if it happens when I am speaking with someone, I am sort of screwed!

Taurine

Taurine

If you want to live to a ripe old age, you should make sure you have a steady supply of taurine to guarantee it. Taurine is an amino acid which is found in large concentrations in the brain, heart, retina and platelets. This amazing amino acid protects against heart failure, detoxes the liver, maintains electrolyte balance in the body, supports the immune system, and promotes insulin sensitivity. If you consume a diet which incorporates meat and fish, your taurine levels may be normal, but if you are vegetarian or vegan, chances are that you don’t have adequate levels of taurine in your body. Another factor is the fact that as we age, we become less efficient at producing taurine.

Those of you who lift weights may already be aware of the energy boosting effects of taurine supplementation, and may be already taking it in the form of a preworkout mix which typically has taurine as part of the blend. Taurine also expands muscle cells, increasing the volume and contributing to the ever so familiar “pump” that comes from an intense lifts. But the additional health benefits of taurine supplementation make it almost impossible to pass up.

Taurine supplements are inexpensive and you don’t have to take high doses. A good dosage for most people is 1.5 grams, but you can double the dosage if you wish. You may notice a metabolic boost and significant weight loss as a result of taking taurine supplements. Taurine also causes a drop in serum triglyceride levels, making it an acceptable alternative to prescription lipid-lowering agents. Any excess is excreted by the kidneys.